Honest running benchmarks. No ego. No gatekeeping. Helping everyday runners train smarter and stop falling for nonsense.
Bali
Joined December 2010
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One runner finishes a 5K in 25:30 and is annoyed they didn't break 25.
Another's been stuck at 29 minutes for months and would LOVE that time.
Not your old PB. What's the next 5K time you're chasing?
Sub-4 marathon on 30 miles a week.
Possible?
Some runners swear you need much more than that.
Let's see what people are doing.
Weekly mileage rankings:
Under 20 miles = Light schedule
20–29 = Lower mileage
30–39 = Building up
40–49 = Good volume
50–59 = Big weeks
60–79 = Serious mileage
80+ = That's a lot of running
These are mileage labels. Not a promise of any finish time.
Because there's a lot more to marathon training than one number on Strava.
Anyone sub-4 on under 35?
But if you've got a goal time, knowing roughly how much training it takes is useful.
runnersblueprint.com/how-man…
50K on your own. No bib. No aid stations. No medal.
Someone says it doesn't count as an ultra because it wasn't a race.
Your legs still covered 31 miles.
Would YOU count a solo 50K as an ultra?
Your 5K plan says eight miles on Sunday.
"Why the hell am I running EIGHT miles for a 3-mile race?"
Fair question. Longer easy runs can help, but you don't jump from three miles to eight overnight.
5K runners, how far is your longest run?
Is sub-2 for a half marathon FAST?
Online you'd think 1:59 was nothing.
Try saying that to someone who's been chasing two hours for years.
Chasing sub-2? I put the pace stuff in my reply.
What's your half PB and age? And do you think sub-2 is fast?
Going for 1:59? That's roughly 9:05/mile (5:38/km). Here's what I'd work on in training, and why breaking 2 isn't the same goal for every runner:
runnersblueprint.com/can-any…
You can only run on ONE of these for the next year.
A) Flat roads
B) Hilly roads
C) Dirt trails
D) Treadmill
No switching when the weather turns to crap 😂
Which are you picking?
Third in your age group and you're still smiling on the way home.
Then somebody asks, "Yeah, but how many were in your age group?"
Can people just enjoy a podium finish for FIVE MINUTES?
Ever made an age-group podium? What race, and how old were you?
You tell people you've started running and suddenly EVERYONE has advice.
"Don't walk."
"Run every day."
"Your cadence is wrong."
Can people just enjoy their first few runs?
What advice got stuck in your head when you were new?
Runners spend $200 on shoes but never train their feet.
One study followed 118 runners. Those without foot training had about 2.4x the injury risk.
One study. Not some magic fix.
I put 8 foot exercises in my reply if you wanna start.
Do you train your feet at all?
If you've never trained your feet, here are 8 exercises to start with. Different routine from the 118-runner study, so no magic injury-proof promise:
runnersblueprint.com/essenti…
Cold? Another layer.
Rain? Usually fine.
That freezing rain that soaks your shoes before you've even run a mile? Nah, I'm out.
What's the weather that makes you turn around and go home?
Race day. You finally settle into your pace.
Then a runner STOPS right in front of you at the water table.
Or four friends block the whole path.
Walk all you want. Just leave room for the rest of us.
What's your worst race-day pet peeve?
Upload a slow run to Strava and suddenly you're typing a whole defense.
"It was hot."
"Didn't sleep."
"Legs felt heavy."
Who are we trying to impress with a Tuesday 5-miler? 😂
35 miles last week. Plan says 25 this week.
You KNOW it's a cutback week.
Still want to sneak in three more miles because 25 looks pathetic in your training log.
Ever caught yourself trying to win your own easy week?
You agreed to run with a friend.
They're slower than you.
Slow down or take off?
Group runs get a lot easier when everyone agrees on the pace beforehand.